Running

[treelizard]

Goal was to do as many rounds of 5 pull-ups, 10 push-ups, 15 air squats as I could in 20 minutes. I did jumping pull-ups in the park in the blazing sun. 9 rounds + 5 pull-ups and 3push-ups.

Last time I did 8 rounds in 18 min. in the air-conditioned gym, with 80# assist on the Gravitron.

[Tom Yum]

Tom Yum is a badass and he's actually lying. He trains in his sleep. He has to hold back and actually spar at 50% so he won't hurt the oldtimers too bad.

lol....uh thanks Tree, but the old timers are the true bad asses. I've taken a lil beatin' from some of the old timers, but as I've gotten better they've given me some accolades. I do what I can to learn from them.

[treelizard]

Thanks, Maxx. Unfortunately I haven't been training as regularly as I'd like - kind distracted at the moment. But when I do train, I hit the bag work drills and spar at ~ 70% (if possible).

Tom Yum is a badass and he's actually lying. He trains in his sleep. He has to hold back and actually spar at 50% so he won't hurt the oldtimers too bad.

[Tom Yum]

Thanks, Maxx. Unfortunately I haven't been training as regularly as I'd like - kind distracted at the moment. But when I do train, I hit the bag work drills and spar at ~ 70% (if possible).

Update (yesterday).

5 x 100 meter sprints
4 x 400 meter sprints
medicine ball throws - situps
medicine ball situp twists
leg raises

Today.

Weight work + skip rope.

Tomorrow

Interval swims....

[Maxx]

Here's a general program designed to develop cardiovascular endurance and is excellent for energy system conditioning. I've planned it over the course of 3 months, which is the general period of time that I usually recommend to set aside in preparation for a big fight or to peak for a particular event.

Weeks 1-4 Overdistance training: Overdistance is lite jogging. While it won't build dynamic endurance needed for combative athletes, it preconditions the cell mitochondria and prepares the body for more intense training.

Monday: jog 3-5 miles
tuesday: off
Wednesday: Jog 3-5 miles
thursday: off
Friday: Jog 4-6 miles
Saturday: Jog 2-4 miles
Sunday: off

Weeks 5-8 Endurance and Speed

Monday: Jog 2-4 miles (Overdistance)
Tuesday: Interval Training, 2 miles around a regulation track. Walk the corners and sprint the straight aways
Wednesday: Off
Thursday: Jog 2-4 miles (Overdistance)
Friday: Intervals, same as tuesday
Saturday: jog 1-3 miles or incline walking on treadmill for 20-30 minutes
Sunday: off

Week 9-12 Peaking

Monday: 20-30 minutes light cardio (jog, walk on treadmill, heartrate at 65-80%)
Tuesday: Interval Training: 5 minute light job, run hard 95% for 1 minute, recover at lite jog for 1 minute repeat 5 or more times based on what you can tolerate... you should be able to tolerate more towards week 12 as opposed to week 9
Wednesday: Sprint Work 4 25 yard sprints, 4 50 yard sprints and 4 100 yard sprints resting between 1 minute and 3 minutes between sprints.
Thursday: rest
Friday: same as tuesday
Saturday: same as tuesday
Sunday: rest

Remember that cardiovascular training is only supplemental, the majority of your endurance will come from your sports specific training.

[treelizard]

1/2 mile elliptical 5:15
50 back extensions 3:00
50 situps 3:30

1/2 mile on treadmill 4:44
50 back extensions 4:30
50 situps 3:45

1/2 mile on treadmill 5:26
50 back extensions 4:30
50 situps 3:30

Elliptical settings started at 17 and ended at 0
Treadmill round 1 started at 2 or 1 incline, ended at 0
Treadmill round 2 was zero

[treelizard]

I did a couple hours of martial arts (with the best group in the world!!!) and then later I went to the gym and did the Crossfit warmup (30 seconds of Samson Stretch, 15 overhead squats with a broom (for form), 15 situps, 15 back extensions, 10 pullups (7 with 40# assist, 3 with 50# assist), 10 dips (5 with 50# assist, 5 with 60# assist). Then I did 25 backsquats, 30# barbell. Could've gone a lot heavier, still working on perfect form though.

[Tom Yum]

Change

I did some core strengthening excercises: Deadlifts, ploughs, medicine ball throws.

Then I did some major muscle group strengthening: bench press, pull ups, dips, shrugs.

Tomorrow is going to be an interval run and leg calisthenics day.

[Tom Yum]

I'm still working on that 6:00 mile.

If you look at the archives, I mentioned that one of my New Year's resolutions for 2006 is to get in the best shape of my life. While I'm not at my best yet, I am making a little progress.

Best Run Times
1 mile: 6:17
2 mile: 13:48 (6:49)
4 mile: ~31:00 (close to 8:00)
7 mile: ~62:00 ( close to 9:00)
10 mile: ~1:40:00 (~10:00)

My calisthenics numbers were pretty high after SEAL pt and tapered off there. Have to admit having ex-SEALs bumps up the motivation, both internal and external. I can still bang out around 100 pushups, 15-20 pull ups and 70-90 situps in 2:00 each.

I've also been swimming quite a bit as well, but mostly for distance (up to 1 mile). Now I'm cutting back and hitting speed.

[treelizard]

I've been doing some kickboxing, which I think I want to add to my reportoire, both because it's good cardio and a heckuva lot of fun, and because I think it might be useful for SD, on some level.

As far as our 7 min/6 min run challenge, Tom, I'm thinking of changing my '06 goals. I found this pdf file and think that trying to meet the "healthy beginner" benchmarks listed would be more consistent with the training I'm doing, and less boring than the treadmill. What say ye?

http://www.crossfitnorth.com/articles/Athletic_Skill_Standards.pdf

[Tom Yum]

Change up

ok, I've been doing a lot of distance work. Alot.

Now its time to speed things up.

15 x 50 meter pool sprints (free style)
10 x 100 meter hard runs

drained...

[blitz]

I'll start posting in a week, gonna go on vacation.

[treelizard]

Saturday--kickboxing with a REALLY AWESOME instructor
Assisted pullups (with someone spotting you) are SO much harder than the Gravitron...

Sunday--25# deadlifts, 5 sets of 5 for form, 25# front squats, 3 sets of 7 for form. My wrists were sore the next day. Oh, played with Grav settings, I definitely don't need 60# assist anymore, couldn't do 30 or 35 though. 40 was very tough. 50 might be it for now...

Monday--5 rounds of 5 pullups, 10 pushups, 15 situps, 20 air squats, with 3 min. rest between rounds. 3:00, 2:00, 3:00, 2:45, 2:15. Was at 40# assist for first 7 pullups, 50# for the rest. Also an hour of cardio kickboxing, which was almost exactly like kickboxing, except the instructor walked away when I asked him to help me with form so I'll actually get something other than good cardio and poor muscle memory from the class...

[Tom Yum]

This past weekend, I did some circuit training + sparring (all defense).

I didn't throw a single punch, rather kept my hands up to absorb, parried, bobbed weaved, slipped to get the angle etc.

[blitz]

Ok then! I'll post.
4X 16 reps on the calf machine where you sit down and lift the weights by lifting your toes.
4X 16 reps squats.
4X 16 reps Leg Press.
4X 14 reps leg curls.
Then did a couple of sets on my forearms. Then went to bjj class for cardio!_!